Workout Calendar

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

30
Practice from 2:05 - 3:30 from now on except collaboration days.
warm-up
stretch
a - Rufus Allen 2x
b - Rufus Allen out and back

31
warm-up
stretch
4 strides
a -car
b -creek
c - trangles + 2

1
warm-up
stretch
to college mile loops
a - 3
b - 2
c - 1

2
warm-up
stretch
Big Bertha

3
Speed work
Uniforms

5
Easy longer run on your own.

NO PRACTICE
Some of our trails are not accessable right now, so all of these workouts are subject to change.

warm-up
stretch
triangle loop
a - 3x4 min
b - 2x4 min
c - 1x4 min
Pacing and "no walk" work.

Plan B: Whoops

warm-up
stretch
3 person relays

2 lap cool down

Plan B - Big Bertha

warm-up
stretch
Grinding Rock

Plan B TBA

Centennial Park
3:00 p.m.

Leave 12:15
Should be home by 5:15

12
Easy longer run on your own.

warm-up
stretch
Bijou Hills
a - 8 loops
b - 6 loops
c - 4 loops

warm-up
stretch
6 strides
a - 5 past car loop
b - car
c - rope swing

warm-up
stretch
whistle workout
jog - sprint
60 -5
55 -10
50-15
45 -20
0 - 60
2 lap cool down

warm-up
stretch
6 strides
all to creek

North Tahoe
2:00 p.m.

Leave 11:00 a.m.|
Home 4:30 p.m.

19
Easy longer run on your own.

warm-up
stretch
High School course

warm-up
stretch

Ladder Run
a - Rufus - Lyon and back
b Rufus - Lyon - school
c Rufus - school

Groups of five

warm-up
stretch
Track Speedwork

warm-up
stretch
50 meter stride relay

Incline
2 p.m.

Leave11:45
Home 4:15

26
Easy longer run on your own.

warm-up
stretch
High School course

warm-up
stretch
Big Bertha Burn Hills
a - 8
b - 6
c - 4

warm up
stretch

Track Speedwork

warm-up
stretch

jog to fence then back to creek.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
				South Tahoe HS 2:00 pm Leave12:00 Home - no bus - parents pick up runners at 4:00 from South Tahoe High School..	Easy longer run on your own.
warm-up stretch 3 mile mock race at track	warm-up stretch Triangles	warm-up stretch Track Speedwork	warm-up stretch Run to Tahoe Bowl	PWL -3 p.m. Leave 12:20 Home 5:15	Easy longer run on your own.
Practice at Kahle - pick up at 3:00 p.m.	warm-up stretch 1 mile time trial at college Pick up at 1:15	warm-up stretch mystery workout Pick up at 1:15	Mental Day - no practice	Championships - 2 p.m. Kahle Community Center Pick up at Kahle at 5:00 p.m.
					25